A beautiful figure can not be imagined without a rounded, but tense butt. And it is not necessary to go to the gym, because you can work at home.
All that is needed is a pair of dumbbells (or books), a yoga mat and an irresistible desire to be better.
In this article, we published a series of exercises by fitness coach Angela Lee, who developed a lesson plan for up to 30 days.
The numbers at the top of the graph indicate the number of squats to be done in a repetition.
Every day, do 3 sets of 2-3 minutes with one minute of rest after each. That is, all training should not last more than 11 minutes.
And do not miss the rest days: the muscles need time to recover.
This is actually the usual squats. Place your legs shoulder-width apart, keep your back straight and crouched, stretching your arms forward.
The main thing here is to find the right balance and trust the entire foot, not its separate parts.
Professional advice: “During class, focus on the movement of your pelvic bones. “It’s important not to lean forward, keep your eyes level with your hand, stand straight and keep your chest open.”
Stand up straight, with your legs spread a little wider than the width of your shoulders. The back is straight. Hold a dumbbell in each hand.
The legs should be placed so that the knees do not “look” at the toes.
Professional advice: “Start with the use of light weights, two kilograms. After a while, go to three and four kilograms.
If you feel excessive fatigue after a couple of repetitions, slowly lower the weights to the floor and use a little less weight. “
Stand straight, legs should be a little more than shoulders apart. The back is straight. Hands behind the head, fingers closed in the lock.
Make sure your knees are not aligned with the toes.
Professional advice: “Do not press down on your head, do not lean forward, the body should be level and during the class you should feel how the back muscles work.
The elbows should be separated so they are not in your peripheral vision. “
